Kieth's 12 week lean body - JEFIT

Routine detail

Kieth's 12 week lean body banner

Kieth's 12 week lean body

Cutting

Intermediate

Dumbbell

Plan Details

The Kieth's 12 week lean body routine by Ka76 is a 9 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Any

Day 4 Legs and abs

Est. 60 min

8 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Bench Crunch Demonstration

Bench Crunch

3 Sets x 12 Reps

Leg Raise with Hip Thrust Demonstration

Leg Raise with Hip Thrust

3 Sets x 12 Reps

Any

Day 5 Back And Biceps

Est. 46 min

6 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Assisted Hyperextension Demonstration

Assisted Hyperextension

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 12 Reps

Any

Back And Biceps Day 1

Est. 62 min

5 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Any

Day 2 Chest Shoulders and triceps

Est. 46 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Any

Day 8 Legs and abs

Est. 80 min

8 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Split Jump Demonstration

Split Jump

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 12 Reps

Any

Day 9 Cardio

Est. 32 min

1 exercise

Stationary Bike Demonstration

Stationary Bike

1 Set

Any

Day 6 Cardio

Est. 32 min

1 exercise

Stationary Bike Demonstration

Stationary Bike

1 Set

Any

Day 3 Cardio

Est. 32 min

1 exercise

Stationary Bike Demonstration

Stationary Bike

1 Set

Any

Day 7 Chest, Shoulders and triceps

Est. 46 min

6 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 12 Reps